Aristos At Home Equipment Workouts 1-7

Warm Up: 3 Rounds -

• 30 secs / 30 secs Samson Stretch

• 5 Yoga Push Up

• 5/5 Squat + Thoracic-Extension

Workout: Squat - Push - Core

• A. Single Arm Overhead Squat (elevate heels if required) OR Waiter Squat OR Goblet Squat (31X1) - 3 sets of 6 reps per arm

• Rest 30 seconds between arms and 60 seconds between sets

*3 sets in total of A(L), rest 30 secs, A(R), rest 60 secs.

• B1. Max. Push Ups (30X1)

• Rest 2 mins

• B2. Archer Push Up (20X1) - 3 sets of 6 reps per arm OR a challenging but repeatable number of reps for Standard Push Ups

• Rest 30 seconds between arms on B2 and 60 seconds between sets

*B1, rest 2 mins; 3 sets in total of B2(L), rest 30 secs, B2(R), rest 60 secs.

• C. Front Rack Reverse Lunge to Press (30X1) - 3 sets of 8 reps per leg

• Rest 30 seconds between legs and 60 seconds between sets

*3 sets in total of C(L), rest 30 secs, C(R), rest 60 secs.

• D. Tucked L-Sit - 3 sets of max. hold

• Rest 60 secs between holds

*3 sets in total of D, rest 60 secs.

• E. Tall Kneeling Kettbell Halo OR Tricep Dips- 3 sets of 8 reps

• Rest 60 seconds between sets

*3 sets in total of E, rest 60 secs.

Warm Up: 3 Rounds -

• 30 secs / 30 secs Sciatic Nerve Floss

• 30 secs / 30 secs Leg Abducted Rock

• 30 secs Shoulder Taps

Workout: Bend - Pull - Core

• A. Goblet Kang Squat - 3 sets of 6 reps (pause in the Goodmorning and Squat positions)

• Rest 60 seconds between sets

*3 sets in total of A, rest 60 secs.

• B. Single Arm Bent Over Row (20X1) - 3 sets of 8 reps

• Rest 30 seconds between arms and 60 seconds between sets

*3 sets in total of B(L), rest 30 secs, B(R), rest 60 secs.

• C. Single Leg Glute Bridge (20X1) - 3 sets of 8 reps

• Rest 30 seconds between legs and 60 seconds between sets

*3 sets in total of C(L), rest 30 secs, C(R), rest 60 secs.

• D. Flutter Kick from Hollow - 3 sets of 30 seconds

• Rest 60 secs between sets

*3 sets in total of D, rest 60 secs.

• E. Towel Grip Bicep Curl (30X1) - 3 sets of 10 reps

• Rest 60 seconds between sets

*3 sets in total of E, rest 60 secs.

Warm Up

• 30 secs Wrist Extension

• 30 secs Table Top Hold

• 5 Inchworm + Down Dog

Workout: Map 4

A. Alternating EMOM for 12:00

• 1:00 Wall Walk

• 1:00 Wall Facing Handstand Hold

• 1:00 Rest

B. Crow to Headstand

• 10:00 of quality Balancing Practice

C. For Time (10:00 Cap)

• 100 Bar Facing Burpees

Warm Up: 3 Rounds -

• 30 secs / 30 secs Eccentric Ankle Dorsiflexion

• 10 alternating Cossack Squats

• 5/5 Side Lying Thoracic Rotation

Workout: Squat - Push - Core

• A1. Pistol Squat OR Lateral Step Up OR Cossack Squat (20X1) - Re-test Max Reps

• Rest 30 seconds between legs and 60 seconds after max. set

• A2. 2 x Pistol / Lateral Step Up / Cossack Squat back off sets at 50% of A1

*Max set of A1(L), rest 30 secs, max set of A1(R), rest 60 secs; 2 sets of A2(L), rest 30 secs, A2(R), rest 60 secs.

• B. Feet Elevated Push Up (20X1) - 3 sets of 8 reps

• Rest 60 seconds between sets

*3 sets in total of B, rest 60 secs.

• C. Turkish Get Up - Establish a tough set of 3-5 reps on each arm over 3 sets per arm

• Rest 60 seconds between attempts

*3 sets in total per arm of C, rest 60 secs.

• D1. Thruster (30X1) - Establish a tough set on each arm

• Rest 30 secs betwen arms and 60 secs between sets

• D2. 2 x Thruster back off sets at 50% of D1

*Tough set of D1(L), rest 30 secs, max set of D1(R), rest 60 secs; 2 sets of D2(L), rest 30 secs, D2(R), rest 60 secs.

• E1. Side Plank - Re-test Max Side Plank Hold

• Rest 60 seconds between sides and between sets

• E2. 2 x Side Plank back off sets at 50% of E1

• Rest 30 seconds between sides and between sets

*Max hold E1(L), rest 60 secs, max hold E1(R), rest 60 secs; 2 sets of E2(L), rest 30 secs, E2(R), rest 30 secs.

Warm Up: 3 Rounds -

• 30 secs / 30 secs Knight to Kneeling Hamstring

• 30 secs Sumo Inchworm

• 30 secs / 30 secs T-Push Up

Workout: Bend - Pull - Core

• A. Single Leg Couch Hamstring Curl (30X1) - 3 sets of 6 reps

• Rest 30 seconds between legs and 60 seconds between sets

*3 sets of A(L), rest 30 secs, A(R), rest 60 secs.

• B1. Reverse Plank - Re-test max. hold

• Rest 60 seconds

• B2. 2 x Reverse Plank back off sets at 50% of B1

• Rest 60 seconds

*Max hold B1, rest 60 secs; 2 sets of B2, rest 60 secs.

• C. Single Leg RDL (30X1) - 3 sets of 6 reps

• Rest 30 seconds between legs and 60 secs between sets

*3 sets in total of C(L), rest 30 secs, C(R), rest 60 secs.

• D1. Single Arm Upright Row (20X1) - Re-test max reps

• Rest 60 secs betwen arms and between sets

• D2. 2 x Single Arm Upright Row back off sets at 50% of D1

• Rest 30 secs betwen arms and between sets

*Max reps D1(L), rest 60 secs, max set of D1(R), rest 60 secs; 2 sets of D2(L), rest 30 secs, D2(R), rest 30 secs.

• E. Kettlebell Pull Over (30X1) - 3 sets of 6-8 reps

• Rest 60 seconds

*3 sets of E, rest 60 secs.

Warm Up: 3 Rounds -

• 5 Bootstrap Squats

• 10 Walking Top Taps

• 10 Hollow Rocks OR 20 secs Hollow Hold

Workout: MAP

A.Double Under Practice Drills

• Posture

• Bounding

• Bounding Hip Tap

• Single Double Unders

• Single - Single - Double - Single - Single - etc.

B. 10 Rounds for Time:

• 15 Goblet Squats

• 15 Russian Kettlebell Swings

• 15 Sit Ups

Warm Up: 3 Rounds -

• 30 secs / 30 secs Sciatic Nerve Floss

• 10 Alternating Zombie Walks

• 10 / 10 Leg Swings

Workout: MAP

AMRAP 30:00

• Run 800m (approx. 4-5 mins)

• 20 Step Ups

• 60s Front Leaning Rest

• 50m Single Arm Farmer’s Carry - R (approx. 30 secs)

• 50m Single Arm Farmer’s Carry - L (approx. 30 secs)